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Sun 6th Apr 2025 at 8:45am by Countrydiary

Run > General
  • Time
    2:41:12
  • Miles
    20.46
  • Min/mi
    7:53
  • Pacing
    45.8%
  • WAVA
    65.75
  • Stride(cm)
    127
  • Cals
    2346
  • Watts
    391
  • Cadence
    160
  • BPM
    133
  • %MHR
    83
  • B/mi
    1046
  • Asc(m)
    66
  • Surface
    Road

Notes & Comments

1) 1mi - 9:14(9:15/mi) 115/125bpm [1064b/mi] 116cal 332/372W
2) 1mi - 7:47(7:45/mi) 122/125bpm [946b/mi] 108cal 389/432W
3) 1mi - 7:32(7:32/mi) 127/131bpm [957b/mi] 108cal 399/464W
4) 1.09mi - 8:58(8:14/mi) 124/131bpm [1021b/mi] 119cal 362/425W
5) 0.91mi - 7:07(7:51/mi) 128/131bpm [1006b/mi] 98cal 384/466W
6) 1.03mi - 8:24(8:08/mi) 130/135bpm [1058b/mi] 115cal 392/523W
7) 0.41mi - 3:55(9:37/mi) 123/135bpm [1184b/mi] 50cal 330/425W
8) 0.63mi - 5:06(8:08/mi) 126/130bpm [1026b/mi] 73cal 386/410W
9) 1.95mi - 15:46(8:04/mi) 130/134bpm [1049b/mi] 230cal 388/474W
10) 1.7mi - 15:04(8:50/mi) 119/131bpm [1052b/mi] 211cal 351/421W
11) 4.63mi - 33:59(7:20/mi) 139/146bpm [1019b/mi] 521cal 410/508W
12) 4.78mi - 34:33(7:13/mi) 149/154bpm [1076b/mi] 554cal 430/535W
13) 0.32mi - 3:47(11:40/mi) 137/153bpm [1598b/mi] 43cal 263/424W
9:14 7:47 7:32 8:58 7:07 8:24 3:55 5:06 15:46 15:04 33:59 34:33 3:47

Pace

29% 22% 41% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
1.00 9:14 9:14 9:14 115 67-125 1062 155 144-160 332 207-372 12/11
2.00 17:00 7:46 7:46 122 118-125 947 160 152-162 389 347-432 8/10
3.00 24:32 7:32 7:32 127 120-131 957 161 156-164 400 347-464 12/11
4.00 32:48 8:16 8:16 124 116-131 1025 161 148-166 365 239-425 9/8
5.00 40:39 7:52 7:52 128 120-131 1006 160 150-166 385 259-466 10/12
6.00 49:05 8:26 +17 8:26 130 119-135 1096 158 146-162 393 330-523 13/10
7.00 58:00 8:55 +10 8:55 125 116-135 1114 158 136-162 366 65-425 17/15
8.00 1:06:02 8:03 8:03 129 125-132 1038 159 150-162 389 328-474 18/18
9.00 1:14:07 8:05 8:05 130 126-134 1051 158 142-162 389 337-453 19/20
10.00 1:22:55 8:47 8:47 125 118-131 1098 157 150-162 354 276-417 22/22
11.00 1:36:10 13:15 +4:48 13:15 113 81-128 1497 158 146-164 364 230-442 21/23
12.00 1:43:26 7:17 7:17 133 127-138 968 162 160-164 411 382-454 12/13
13.00 1:50:36 7:10 7:10 140 136-143 1003 163 158-166 419 393-461 11/8
14.00 1:57:45 7:09 7:09 142 140-144 1015 164 160-166 415 397-446 10/11
15.00 2:05:30 7:45 +7 7:45 144 138-146 1116 161 144-164 400 159-508 20/20
16.00 2:12:49 7:19 7:19 143 136-146 1047 162 152-166 419 368-454 14/15
17.00 2:20:01 7:11 7:11 146 143-150 1049 164 158-166 439 363-504 10/10
18.00 2:27:12 7:12 7:12 150 147-153 1079 164 160-166 436 406-462 13/10
19.00 2:34:33 7:20 +7 7:20 152 146-154 1115 164 158-168 433 394-535 14/16
20.00 2:41:53 7:20 7:20 151 149-153 1108 164 162-166 415 362-466 10/11
20.46 2:46:40 4:47 10:20 140 127-153 1446 154 144-166 316 214-451 6/6

Heart

133/154max
  • Show Beats/Mile

Elevation

Asc 66m, Range 8m, Flat prediction 2:41:12
Elevation Graph
No climbs of at least 10 metres detected.

Power

391W (535 max)
Power Graph
Power Bands

Cadence

160 (168 max) Stride Length: 127cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.6 160 20.5 2:45:57 8:08
Walk 0.0 151 0 0 NAN:00:00
Still 0.2 - - 19 -
Pause 0.2 - - 24 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:43 6:56 48.84% More
800m 3:30 7:03 56.65% More
1km 4:23 7:04 59.60% More
Mile 7:07 7:07 63.35% More
5k 22:20 7:11 67.03% More
5 miles 36:19 7:16 67.21% More
10k 45:16 7:17 67.34% More
10 miles 1:14:15 7:26 67.42% More
Half 1:44:34 7:59 63.71% More
20 miles 2:41:20 8:04 64.07% More

Predictions

Dist Time Per Mile WAVA
1M 6:34 6:34 68.60
5km 21:52 7:02 68.43
5M 36:12 7:14 67.43
10km 45:35 7:20 66.87
10M 1:15:29 7:33 66.32
Half 1:40:29 7:40 65.76
20M 2:37:22 7:52 65.69
Mara 3:29:31 8:00 65.97
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